CSCS LUGS study plan

Map the Exercise Sciences domain into a checklist covering bioenergetics, the three muscle fiber types, and the sliding filament model, then annotate each item with where it appears in your study materials.

Explain in writing the ATP-PC, glycolytic, and oxidative systems by listing starting substrate, peak duration, and one training example for each.

Trace the sequence of events in muscle contraction from motor neuron signal to cross-bridge cycling, and identify the role of calcium and ATP at each step.

Differentiate the endocrine responses to resistance versus aerobic exercise, naming at least four hormones and their primary anabolic or catabolic effect.

Describe the acute cardiovascular and respiratory adjustments to resistance training, including the pressor response and Valsalva maneuver, and state the safety implications for each.

Compare the anatomical and physiological adaptations to aerobic versus resistance training across at least five systems, and record each comparison in a table.

Explain how the stretch-shortening cycle and the force-velocity relationship inform exercise selection, giving one practical example for each concept.

Identify the biomechanical levers and moment arms involved in a squat and a deadlift, and explain how segment length affects torque at the hip and knee.

Review the Exercise Sciences checklist from week 1 and close every remaining gap by writing a short explanation for each unchecked item.

List the components of a preparticipation health screening and explain how risk stratification affects the decision to test, refer, or supervise.

Interpret a sample set of resting and exercise values, including blood pressure, heart rate, and body composition, and flag which values warrant medical referral.

Calculate BMI, waist-to-hip ratio, and a target heart rate range using the Karvonen method from provided numbers, showing your work.

Build a testing battery that assigns at least one valid and reliable test to each fitness component, and justify each choice in one sentence.

Explain the difference between validity, reliability, and objectivity, applying each term to a specific field test.

Sequence a full testing session in the correct order, from resting measures through power, strength, and endurance, and state why the order matters.

Interpret normative percentile data for a hypothetical athlete and write a three-sentence summary of strengths and weaknesses.

Demonstrate and cue the five primary lifts, writing at least three coaching cues and two common faults with corrections for each.

Apply the principle of specificity by matching three distinct client goals to appropriate exercise selections and loading parameters.

Design a 12-week periodized macrocycle that assigns volume and intensity targets to each mesocycle and names the intended outcome of each phase.

Calculate training loads from a known one-rep max for given percentages, and convert between absolute load and relative intensity for at least five exercises.

Write a resistance training prescription for a novice, an intermediate, and an advanced client, and justify the differences in volume, frequency, and intensity.

Adapt the same program for a client with a stated limitation such as hypertension or low back discomfort, documenting each modification and its rationale.

Explain how the acute variables of choice, order, load, volume, rest, and frequency interact, and show one tradeoff between them in a worked example.

Draft a progression and deload rule set that states exactly when load increases and when volume decreases.

Outline the safety and facility requirements of a strength training area, including flooring, equipment spacing, signage, and emergency action plan components.

Draft the key elements of an informed consent and a liability waiver, and explain why each clause exists.

Evaluate three supplement categories by stating the proposed mechanism, the strength of the evidence, and the legal or safety concerns for each.

Calculate protein and carbohydrate needs for a hypothetical athlete from body mass and training load, and compare the result to a typical intake.

Apply the scope of practice and professional standards to five short scenarios, writing the correct action and the boundary that governs it.

Complete a full-length timed practice exam under test conditions and log the domain of every missed item.

Re-study only the two weakest domains from the practice exam, writing a corrected explanation for each missed concept.

Assemble a personal one-page recall sheet of the highest-yield formulas, normative values, and coaching cues across all eight domains.